Firefighter Fit for DutyFirefighter Fit for Duty
Based on Fit for Duty Based on Fit for Duty The The Peace Officer’s Guide to Total Peace Officer’s Guide to Total
FitnessFitness
Common Medical ProblemsCommon Medical Problems
Weight, Heart, CholesterolWeight, Heart, Cholesterol Orthopedic, BackOrthopedic, Back PsychologicalPsychological GastrointestinalGastrointestinal HypertensionHypertension DiabetesDiabetes
Fitness & Readiness Increase…Fitness & Readiness Increase…
Public RespectPublic Respect LongevityLongevity HealthHealth SafetySafety PerformancePerformance
Fitness & Readiness Reduce…Fitness & Readiness Reduce…
Job-related Deaths and InjuriesJob-related Deaths and Injuries Health-related MortalityHealth-related Mortality IneffectivenessIneffectiveness AbsenteeismAbsenteeism Disability retirementsDisability retirements LiabilityLiability
FindingsFindings
In 2004, 117 line of duty deaths*In 2004, 117 line of duty deaths* 61 deaths from heart attacks*61 deaths from heart attacks* Firefighters are more likely to suffer Firefighters are more likely to suffer
a heart attack while performing a heart attack while performing suppression support duties, while in suppression support duties, while in station, or during training exercisesstation, or during training exercises
*USFA
Total FitnessTotal Fitness
A person’s A person’s physical performance physical performance statusstatus, his or her ability to perform , his or her ability to perform physical activities such as job tasks physical activities such as job tasks or recreationor recreation
ANDAND A person’s A person’s health statushealth status, his or her , his or her
freedom from health problems and freedom from health problems and reduced potential for these reduced potential for these problems.problems.
Health and Fitness DefinedHealth and Fitness Defined
HealthHealth Soundness of body and mind; Soundness of body and mind; freedom from ailment or diseasefreedom from ailment or disease
FitnessFitness Health with regard to Health with regard to soundness and vigorsoundness and vigor
StudiesStudies
Cardiovascular DiseaseCardiovascular Disease – over 1 – over 1 million Americans died in 2000million Americans died in 2000
CancerCancer – more than 550,000 – more than 550,000 Americans died in 2003Americans died in 2003
High Blood PressureHigh Blood Pressure – killed more – killed more than 46,000 Americans in 2000than 46,000 Americans in 2000
Annual Economic CostsAnnual Economic Costs
Heart AttacksHeart Attacks – 132 million lost – 132 million lost working days, $8 billion in lost wagesworking days, $8 billion in lost wages
Cigarette SmokingCigarette Smoking - $22 million in - $22 million in medical costs, $43 billion in lost medical costs, $43 billion in lost productionproduction
Poor NutritionPoor Nutrition - $30 million in - $30 million in health care costshealth care costs
Health RisksHealth Risks
Cardiovascular diseaseCardiovascular disease
High blood pressureHigh blood pressure
Low back injuriesLow back injuries
Psychosomatic disordersPsychosomatic disorders
Unhealthy LifestylesUnhealthy Lifestyles
Sedentary livingSedentary living Poor nutritionPoor nutrition ObesityObesity StressStress Tobacco usageTobacco usage Substance abuseSubstance abuse
Fitness Lifestyle ActionsFitness Lifestyle Actions
ExerciseExercise NutritionNutrition Weight managementWeight management Stress managementStress management Tobacco cessationTobacco cessation Substance abuse preventionSubstance abuse prevention
Develop Muscular Strength & Develop Muscular Strength & EnduranceEndurance
Muscular StrengthMuscular Strength – How much – How much resistance you can overcome in one resistance you can overcome in one all-out effortall-out effort
Muscular EnduranceMuscular Endurance – How many – How many times you can repeat the movement times you can repeat the movement through the range of motionthrough the range of motion
Major Muscle Groups to TrainMajor Muscle Groups to Train
BackBack ChestChest ShouldersShoulders ArmsArms LegsLegs AbdominalsAbdominals
Safety ConsiderationsSafety Considerations
Try not to train aloneTry not to train alone Use a spotterUse a spotter Put collars on barbellsPut collars on barbells Use proper positions for all exercisesUse proper positions for all exercises Do not jerk or twist when liftingDo not jerk or twist when lifting
Strength Training PrinciplesStrength Training Principles
OverloadOverload ProgressionProgression SpecificitySpecificity BalanceBalance RegularityRegularity RecoveryRecovery
Strength Training GuidelinesStrength Training Guidelines
Train a wide range of muscle groupsTrain a wide range of muscle groups Exercise large muscles, then small Exercise large muscles, then small
musclesmuscles Alternate muscle groups or body Alternate muscle groups or body
partsparts Work through full range of motionWork through full range of motion Avoid fast, jerky motionsAvoid fast, jerky motions
Strength Training MythsStrength Training Myths
You will become muscle boundYou will become muscle bound Muscle will turn into fatMuscle will turn into fat Lifting requires a protein-rich dietLifting requires a protein-rich diet Spot reduction burns fat from Spot reduction burns fat from
exercised areasexercised areas You need lots of training timeYou need lots of training time Women will get large, bulky musclesWomen will get large, bulky muscles
Objectives of Sound Nutrition Objectives of Sound Nutrition ProgramProgram
Supply necessary nutrientsSupply necessary nutrients
Minimize risk of diseaseMinimize risk of disease
Control weightControl weight
Six Essential NutrientsSix Essential Nutrients
WaterWater MineralsMinerals VitaminsVitamins ProteinsProteins FatsFats CarbohydratesCarbohydrates
Dietary Excess and the ResultsDietary Excess and the Results
Sodium = High blood pressureSodium = High blood pressure Fat = High cholesterol, heart diseaseFat = High cholesterol, heart disease Sugar = DiabetesSugar = Diabetes Calories = Overweight or obesityCalories = Overweight or obesity Caffeine & alcohol = Some cancers, Caffeine & alcohol = Some cancers,
other disordersother disorders
Prudent Diet GuidelinesPrudent Diet Guidelines
Variety!Variety! More complex carbohydrates and More complex carbohydrates and
fibersfibers Less fat, cholesterol, sodium, and Less fat, cholesterol, sodium, and
simple sugarssimple sugars Calories to maintain ideal body Calories to maintain ideal body
weightweight Moderate alcohol and caffeine useModerate alcohol and caffeine use
Cholesterol StatisticsCholesterol Statistics
Contribute to 700,000 deaths Contribute to 700,000 deaths annuallyannually
Affect 7 million AmericansAffect 7 million Americans Cost $100 billion every yearCost $100 billion every year 60 million Americans “borderline” 60 million Americans “borderline”
high or “undesirable”high or “undesirable”
Cholesterol FactsCholesterol Facts
FunctionsFunctions – Cell membrane and – Cell membrane and nerve fiber component; produces nerve fiber component; produces hormones and Vitamin Dhormones and Vitamin D
SourcesSources – Human body and food – Human body and food intakeintake
Total cholesterolTotal cholesterol = VLDL + LDL + = VLDL + LDL + HDLHDL
Cholesterol Disease RiskCholesterol Disease Risk
Total cholesterol : HDL RatioTotal cholesterol : HDL Ratio Below average – 3.5:1Below average – 3.5:1 Average – 5:1Average – 5:1 2x average – 10:12x average – 10:1 3x average – 23:13x average – 23:1
Ways to Lower CholesterolWays to Lower Cholesterol
Low-cholesterol, low-fat dietLow-cholesterol, low-fat diet Weight lossWeight loss ExerciseExercise Stress reductionStress reduction Drug therapyDrug therapy
Definition of StressDefinition of Stress
Strain on the body or mindStrain on the body or mind Unpleasant emotional state – Unpleasant emotional state –
tension, apprehension, worrytension, apprehension, worry Body’s response to any demandBody’s response to any demand Reaction to excessive demands when Reaction to excessive demands when
outcome importantoutcome important
Causes of Stress in FirefightersCauses of Stress in Firefighters
Long hours in stationLong hours in station Being away from familyBeing away from family From slow to go at any timeFrom slow to go at any time Fire callsFire calls EMS callsEMS calls Others…Others…
Effective Coping StrategiesEffective Coping Strategies
Relaxation techniquesRelaxation techniques BiofeedbackBiofeedback Good nutritionGood nutrition Adequate sleepAdequate sleep Time managementTime management ExerciseExercise
Statistics on StressStatistics on Stress
Prompts 50% of visits to general Prompts 50% of visits to general practitionerspractitioners
Costs industry $50 to $75 billion per Costs industry $50 to $75 billion per yearyear
The Body’s Response to StressThe Body’s Response to Stress
Increased heart rateIncreased heart rate Increased breathingIncreased breathing Elevated blood pressureElevated blood pressure PerspirationPerspiration Muscle tensionMuscle tension
Fighting Stress with ExerciseFighting Stress with Exercise
Time- and cost-efficientTime- and cost-efficient Lessens anxious feelingsLessens anxious feelings Improves self-esteemImproves self-esteem Increases strength & aerobic Increases strength & aerobic
capacitycapacity Clears the mindClears the mind Aids weight lossAids weight loss
Statistics on Back PainStatistics on Back Pain
Affects more than 70 million peopleAffects more than 70 million people
Experienced by 80% of AmericansExperienced by 80% of Americans
Second only to the common cold forSecond only to the common cold for visits to physiciansvisits to physicians
80% preventable80% preventable
Possible causes of Low Back PainPossible causes of Low Back Pain
Organic or structural problemsOrganic or structural problems Low fitness levelLow fitness level OverweightOverweight Incorrect or repetitive movementsIncorrect or repetitive movements Slouching or slumpingSlouching or slumping
Possible Causes of Low Back PainPossible Causes of Low Back Pain
SmokingSmoking StressStress Poor body mechanicsPoor body mechanics Inflexibility of certain muscle groupsInflexibility of certain muscle groups Muscular weaknessMuscular weakness
Avoiding Low Back PainAvoiding Low Back Pain
Stretch tight musclesStretch tight muscles Strengthen weak musclesStrengthen weak muscles Warm up before exercise and cool Warm up before exercise and cool
down following exercisedown following exercise Emphasize correct postureEmphasize correct posture
Treating Muscle SorenessTreating Muscle Soreness
Light stretchingLight stretching
Gentle massageGentle massage
Medium heatMedium heat